Spicy Eggplant & Potato Stew-cook for your life- anti-cancer recipes

Spicy Eggplant & Potato Stew

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

This Spicy Eggplant & Potato Stew is a spicy Indian-style eggplant dish that is easy to make and really tasty. I often boil potatoes to keep in the fridge to use for roasting or...


Ingredients

  • 3 Asian eggplants halved and cut into ½ inch chunks
  • 6 small potatoes, boiled, quartered and peeled
  • 1 small beefsteak tomato (about 6-ounces), diced
  • 2 cloves garlic, peeled and sliced
  • 1 poblano pepper or 2 jalapenos, deseeded and diced (see Ann’s Tips)
  • 1 tablespoon olive oil
  • 1 teaspoon cumin seeds
  • ¼ teaspoon turmeric
  • ¼ teaspoon powdered ginger
  • ¼ lemon
  • 2 teaspoons chopped mint (optional)
  • Sea salt and black pepper, to taste

Nutrition Facts

Calories

352 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

74 g

Sugar

18 g

Fiber

20 g

Protein

10 g

Sodium

1703 mg

Directions

  1. Heat the oil in a heavy skillet over a medium-high heat. Add the cumin seeds. When they start to darken and give off their distinct aroma, add the eggplant and garlic. Sprinkle with salt. Sauté until the garlic starts to color.
  2. Add the potatoes and peppers. Sauté until the potato and eggplant are golden, the eggplant soft, and the peppers are browned in spots, about 10 minutes. Add the turmeric and ginger, a grind or two of black pepper and cook for one minute.
  3. Add the tomatoes, and squeeze the ¼ lemon over the pan. Cook until the tomatoes give off their juices but still have some shape. You can add a couple tablespoons of water or stock to accelerate this. Stir in the mint. Serve immediately with Basic Roast Chicken or baked fish.

Chef Tips

Use a couple of teaspoons of cider vinegar instead of the lemon if you prefer.

Poblanos are not very spicy. For extra spicy heat, either use jalapenos or add ½ teaspoon of cayenne along with the turmeric and ginger in step 2.
If making this to accompany roast chicken, for extra flavor instead of using water, spoon some of the pan juices into the veggies.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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